03/11/2021
Ao: Falcon Hill
Q: Goldstar
Pax: Cobra, Zulu, Court Martial, Frank the Tank
Warm up:
Stretch to the left
Stretch to the right
Stretch to the middle
SSH IC x20
Lap around track x1.5
Pick up blocks
Mosey back to start
All exercises 30 seconds 15 seconds off
Jump rope
High jumps
Walk out push ups
Mountain climbers
Reverse lunge right kick
Reverse lunge left kick
V-ups
Leg lifts
High knees
SSH
Switch jumping lunges
Block curls
Squat thrusters
Bent over rows
Plank block slides
Block Swings
Burpees
Mountain climbers
Push ups
LBC
Repeat entire workout twice
COT
Counterama
Namerama
Photo
F3 Dayton 